Core
exercises.

Core work covers three jobs: flexion through crunch and leg raise patterns, rotation and anti-rotation through chops, twists and the Pallof press, and bracing through planks, hollow holds and rollouts. Each entry opens onto a page with step-by-step instructions, coaching cues, and suggested set, rep and rest ranges.

Primary targets across these entries: rectus abdominis, obliques, hip flexors, transverse abdominis and lower back.